Best Health Benefits of Zinc Rich Foods

zinc rich foods
Zinc Rich Foods

Zinc is an essential mineral that although we need a very little amount of Zinc but to maintain our body health and growth, the role of Zinc started before our birth. Our body absorb 20 to 30 percent zinc from our diet through small intestine. Normal Zinc level in our red blood cells is 0.7 milligrams/100 milliliters and in 0.1 milligrams/100 milliliters.

Best Health Benefits of Zinc Rich Foods

Zinc is very much important for the health, hormones and growth. Anti inflammatory and cancer fighting agent of zinc improves immunity against these diseases. It also plays an important role to treat infections and protect our body from viral diseases. Daily intake 30 mg Zinc has magical effects to treat teenage acne or pimple problem.

Zinc deficiency can cause infertility, anemia, skin problems and enlarged prostate glands. An increase in zinc level in our body can cause asthma, fever, headache, excessive mucus and cough.



Daily Recommendation

  • Male & Female       10 to 15 milligrams
  • Children                  10 milligrams
  • Infants                     03 milligrams

Whole grains, dry fruits and nuts are the best source to get zinc naturally. Fruits and vegetables have lower Zinc quantity. Here we have a food list for you with zinc level per 100 grams.

28 Best Natural Sources of Zinc Rich Food

    1. Almonds – 3.5 mg
    2. Beet – 0.9 mg 
    3. Bitter Gourd – 0.4 mg
    4. Cashew nuts – 5.9 mg
    5. Carrot – 0.3 mg
    6. Chickpeas – 6.1 mg
    7. Dried Coconut – 5.0 mg
    8. Dried Corn – 2.8 mg
    9. French Beans – 0.4 mg
    10. Mung Bean – 2.8 mg
    11. Onion – 0.4 mg
    12. Peanut – 3.9 mg
    13. Peas – 2.3 mg
    14. Potatoes –0.5 mg
    15. Pursulane (Lobia) – 4.5 mg
    16. Seafood – 0.78 mg
    17. Sesame Seeds – 4.4 mg 
    18. Spinach – 0.3 mg 
    19. Walnut – 3.2 mg
    20. Oysters, raw – 90.95 mg
    21. Lamb chop – 4.06 mg
    22. Ground beef, 85% lean – 35 mg
    23. Ricotta cheese, part-skim milk – 4.36 mg
    24. Turkey, no skin – 2.03 mg
    25. Kidney beans, canned – 0.74 mg
    26. Yogurt, plain, low fat – 0.89 mg
    27. Shiitake Mushrooms – 7.66 mg
    28. Sunflower seeds – 5.3 mg